The Multifaceted Athlete with Coaching Klutz
By Kelly Lutz
Hosted by certified running and strength coach, Kelly Lutz aka Coaching Klutz, your new running buddy.
From beginner runners to ultra runners to runners focusing on another sport, there’s something for you here.
The Multifaceted Athlete with Coaching KlutzAug 10, 2022
114. Fueling and Hydrating for Peak Performance with Sport Scientist Emily Arrell
In this insightful podcast episode, Kelly welcomes Emily, a sport scientist from Precision Fuel and Hydration, to discuss the significance of nutrition, hydration, and fueling strategies for athletes.
Emily, who started as an intern and now works with a variety of athletes, shares her journey and the importance of data analysis in enhancing athletic performance.
The conversation delves into the science behind fueling and hydration, the impact of intensity and duration on carbohydrate needs, and the benefits of individualized nutrition plans.
Emily highlights the role of gut training in increasing carbohydrate intake, shares fascinating case studies from her work, including a significant improvement seen in a professional triathlete and a detailed strategy from a 24-hour running event.
The discussion also covers practical advice for athletes on how to monitor their nutrition and hydration effectively and utilize resources like Precision's free online planner for optimal performance.
This episode is packed with valuable insights for athletes looking to improve their performance through strategic nutrition and hydration.
00:00 Welcome to the Podcast and Intro
02:46 Emily's Journey into Sport Science and Her Role at Precision
05:39 The Importance of Nutrition, Hydration, and Fueling for Athletes
06:37 Understanding Carbohydrates, Hydration, and Sodium for Optimal Performance
09:14 Personalizing Hydration and Fueling Strategies with Precision's Tools
19:28 Case Studies: Real-world Insights into Athlete Nutrition and Performance
25:30 The Power of Carbohydrates in Endurance Sports
26:42 Gut Training: The Key to Maximizing Carb Intake
27:39 Gender Differences in Fueling: Myth vs. Reality
29:03 Carb Recommendations: Beyond Body Size
30:18 Road vs. Trail: Fueling Strategies Compared
32:47 Case Studies: Insights and Improvements
35:51 Pushing the Limits: High Carb Intake Strategies
45:28 Personal Insights
Enjoy!
Links:
Case Studies: https://www.precisionhydration.com/athletes/case-studies/
Knowledge Hub: https://www.precisionhydration.com/performance-advice/
Free Fuel & Hydration Planner: https://www.precisionhydration.com/planner/
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Get 15% off your first order of Precision Fuel & Hydration: https://visit.pfandh.com/3TgaDkf
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113. Adjusting Training When Sh*t Happens: Illness, Injury & Life Events
Today, I cover strategies for adjusting training plans when unforeseen circumstances like illness, injury, or life events arise.
This episode delves into practical advice for athletes on how to responsibly take time off and then ease back into training. Key points include recommendations on coming back from sickness; how to navigate training adjustments due to life events or injuries, emphasizing the importance of not overloading stress upon return; and advice on modifying or proceeding with training without trying to make up for lost days.
The episode concludes with encouragement for athletes to be flexible and forgiving with their training schedules and to prioritize long-term health and progress over short-term setbacks.
00:17 Intro to Adjusting your Training
02:26 Navigating Training Adjustments for Sickness
05:10 Life's Curveballs: Adjusting Training for Life Events
07:03 Navigating Training Adjustments for Injury
08:12 Strategic Training Adjustments: Moving Workouts and Missed Days
14:52 Embracing Flexibility in Training and Overcoming Comparison
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Get 15% off your first order of Precision Fuel & Hydration: https://visit.pfandh.com/3TgaDkf
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112. WWWK #12: Indoor Track Championships, Influencers & Training Updates
In this What’s What with Klutz episode, I provide personal training updates, highlights recent indoor track races emphasizing women's distance running (duh), and shares thoughts on the role and perceptions of influencers in the running community.
After overcoming a foot injury, I talk about my return to training, detailing the excitement of running 35 miles over six days a week, alongside biking and strength training. I share plans to participate in upcoming races, including the Valkyrie trail race and the Vail hill climb, and hint at a birthday challenge involving running 34 miles.
The episode then transitions to discuss the world of women's indoor track, celebrating recent achievements and expressing enthusiasm for the sport's future, particularly focusing on athletes like Parker Valby.
Lastly, the discussion turns to the influence of social media on running, debating the merits and criticisms of influencers receiving free race entries and the expectations placed on these individuals for their content and personal training choices.
00:00 Welcome to a Solo Episode with Klutz and Birdie!
01:06 Diving Into Training Updates and Future Race Plans
12:04 Exciting Highlights from Recent Indoor Track Races
20:56 Anticipation for the Olympic Year and Athlete Highlights
21:34 The Buzz Around Parker's Training and Cross Training Insights
23:24 The Debate Over Influencers and Free Marathon Bibs
28:28 Expectations and Responsibilities of Influencers in Running
33:05 Training Philosophies and Social Media Perceptions
39:07 Closing Thoughts and Listener Engagement
Links:
5000m World Indoor Track Championships: https://youtu.be/AiVQY4xHCU4?si=O36EXUAvFcq8VHDZ
1500m World Indoor Track Championships: https://youtu.be/BzwPy4HmU0s?si=2BLxinPIK4JJn_NS
5000m NCAA Indoor Track Championships: https://youtu.be/cWA0_Wow3TM?si=riHQWBTwYEad86es
3000m NCAA Indoor Track Championships: https://youtu.be/Gxo4kmemDEU?si=GGlAZhbJhieZe502
Katy’s post: https://www.instagram.com/p/C4EFVAqv7y0/?igsh=NzdxZnV1ZnJ4bW1m
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Get 15% off your first order of Precision Fuel & Hydration: https://visit.pfandh.com/3TgaDkf
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111. The Coaches Collective: Empowering Coaches & Impacting Athletes with Dr. Lara Pence
In this conversation, Dr. Lara, a clinical psychologist and the founder of the Coaches Collective, discusses how the program is designed to support coaches in expanding their expertise and enhancing their skills.
The platform provides a safe space for coaches from all sports and levels of experience to discuss common issues, gain diverse perspectives and learn about human behavior. The discussion also covers the impact of issues like shame, imposter syndrome, and scarcity mindset on coaches.
Dr. Lara also reveals two exciting updates - the introduction of a certification (C4) for psychologically informed coaching and the launch of the all collective, a continuous learning and networking community for coaches collective members.
00:19 Getting to Know Dr. Lara: Personal Life and Interests
01:13 Dr. Lara's Love for Pasta and Childhood Memories
02:41 Dr. Lara's Running Experiences and Encounters with Wildlife
07:25 Dr. Lara's Journey into Psychology and Working with Athletes
15:26 The Birth of the Coaches Collective
18:05 The Impact and Importance of the Coaches Collective
20:45 Topics Discussed in the Coaches Collective
23:52 The Value of a Safe Community for Coaches
24:21 The Power of Vulnerability in Coaching
26:01 Addressing Imposter Syndrome in Coaching
27:34 The Importance of Diversity in Coaching Experience
29:27 The Power of Different Perspectives in Coaching
31:14 The Importance of Learning Methods in Coaching
31:54 The Value of Contribution in Coaching
38:40 The Impact of Shame and Scarcity in Coaching
43:42 The Exciting New Developments in Coaches Collective
Links:
https://www.instagram.com/drlarapence/
The Coaches Collective: https://drlarapence.com/coaches
Apply for the Spring Cohort: https://docs.google.com/forms/d/e/1FAIpQLSe5SQognxi7_6JDlyljcr-fBoTZeKIzbqppAf-5tQ6okiJGeg/viewform
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Get 15% off your first order of Precision Fuel & Hydration: https://visit.pfandh.com/3TgaDkf
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110. Wrapping up the February Eating Disorders Series
Thank you to everyone who listened to any or all of the episodes within the February Eating Disorders Series!
This episode is a short thank you and reflection on recording and releasing the series.
If you have a story you'd like to share on the podcast, related to this topic or not, let me know!
If you or someone you know is struggling, here are some resources:
Eating Disorder Hotlines for 24/7 Crisis Help: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/eating-disorder-hotlines
NEDA help page: https://www.nationaleatingdisorders.org/get-help/
NEDA resources: https://www.nationaleatingdisorders.org/resource-center/
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109. February Eating Disorders Series: Lindsey’s Story
In this episode, Lindsay, a professional trail and ultra-runner, discusses her battle with eating disorders and her path to recovery.
She shares her experiences, from developing an eating disorder in college due to pressures of looking like a runner and an unhealthy relationship, to seeking help and undergoing treatment, and finally to her current journey as a professional athlete and coach.
Despite setbacks in her running career due to bone injuries, Lindsay remains positive and dedicated to helping others struggling with similar issues.
00:28 Lindsey’s Background and Passion for Running
02:09 Transition into College and Trail Running
02:50 Beginning of Eating Disorder and Its Impact
07:01 Struggles in College and Impact on Relationships
23:46 Decision to Seek Treatment and Recovery Journey
33:58 Post-Treatment Challenges and Career as a Professional Runner
43:06 Dealing with Injuries and Future Plans
47:50 Final Thoughts and Advice
If you or someone you know is struggling, here are some resources:
Eating Disorder Hotlines for 24/7 Crisis Help: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/eating-disorder-hotlines
NEDA help page: https://www.nationaleatingdisorders.org/get-help/
NEDA resources: https://www.nationaleatingdisorders.org/resource-center/
Links:
https://www.instagram.com/long.run.lindsey
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108. February Eating Disorders Series: Ryan’s Story
This episode of the February Eating Disorders Series features an insightful interview with Ryan Frecka, a strength and conditioning coach from Alberta, Canada.
It sheds light on his personal battle with eating disorders in the context of climbing, a sport where weight is often discussed in relation to performance.
Ryan explores his journey from realizing his unhealthy obsession with weight to his road towards recovery and becoming a strength and conditioning coach.
The episode also highlights the societal pressures that can contribute to the development of such disorders. The importance of breaking the stigma and being open about eating disorders is emphasized throughout the conversation.
00:59 Introducing the Guest
01:14 Ryan's Background and Eating Disorder Journey
02:48 The Impact of Bullying and Perfectionism
08:41 The Role of Climbing in Ryan's Eating Disorder
13:57 The Turning Point and Seeking Help
15:40 The Recovery Process and Challenges
20:26 Returning to Climbing and Reflections on Recovery
30:54 Isolation and Recovery
31:29 Finding Joy in Strength Training
31:44 Transitioning from Climbing to Strength Training
33:32 The Impact of Gym Culture
34:42 Becoming a Strength and Conditioning Coach
39:49 The Role of Fixation in Eating Disorders
49:30 The Impact of Diet Culture
51:06 The Journey to Recovery
56:53 Final Thoughts and Reflections
If you or someone you know is struggling, here are some resources:
Eating Disorder Hotlines for 24/7 Crisis Help: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/eating-disorder-hotlines
NEDA help page: https://www.nationaleatingdisorders.org/get-help/
NEDA resources: https://www.nationaleatingdisorders.org/resource-center/
Links:
https://www.instagram.com/rfrecka
Light: A Documentary About Eating Disorders in Rock Climbing: https://youtu.be/thtDQJGrO5s?si=xc7HZZ6Rreh9sKxu
The Nugget climbing episode: https://thenuggetclimbing.com/episodes/my-eating-disorder
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107. February Eating Disorders Series: Kim’s Story
This episode features a conversation with Kim, an ultra runner who opens up about her journey through her eating disorder that developed during high school all the way to recovery.
She shares the challenges she faced, the support she received, and her determination to get back into sports while managing her recovery.
She discusses her experience with different treatment centers, how she navigated recovery, the role running played in her recovery, and her advocacy work in spreading awareness about eating disorders in the sports community.
Kim also shares the importance of seeking help from the right professionals and fostering a positive relationship with one's body and food, emphasizing that recovery is not a linear process, but one that requires time, patience, and dedication.
If you or someone you know is struggling, here are some resources:
Eating Disorder Hotlines for 24/7 Crisis Help: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/eating-disorder-hotlines
NEDA help page: https://www.nationaleatingdisorders.org/get-help/
NEDA resources: https://www.nationaleatingdisorders.org/resource-center/
Links:
https://www.instagram.com/endotherun/
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106. February Eating Disorders Series: Sarah's Story
In this episode, Sarah, one of my friends from my first corporate job, talks about her ongoing struggle with eating disorders.
Growing up, Sarah was heavily influenced by her mother, who herself had disordered eating, and this shaped Sarah's unhealthy relationship with food. Sarah shares candidly about periods of restriction, binging, and orthorexia throughout her adult life, exacerbated by stress and mental health struggles.
Therapy has significantly helped Sarah, and she is currently focusing on rebuilding her physical health and managing her relationship with food. Despite still finding herself in the throes of struggle, Sarah emphasizes the importance of seeking help and not letting societal definitions of eating disorders hinder individuals from getting the support they need.
If you or someone you know is struggling, here are some resources:
Eating Disorder Hotlines for 24/7 Crisis Help: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/eating-disorder-hotlines
NEDA help page: https://www.nationaleatingdisorders.org/get-help/
NEDA resources: https://www.nationaleatingdisorders.org/resource-center/
Links:
https://www.instagram.com/sarah_graffy/
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105. February Eating Disorders Series: Erin's Story
For the 5th episode in this series, I welcome Erin, a college friend, for a candid discussion about our shared experiences with eating disorders. Erin shares her struggle with bulimia, which peaked her sophomore year in college.
She analyses the societal pressures and her personal insecurities that led to her disorder and the emotional turmoil felt during the ordeal. Erin shares her journey towards recovery, marked by learning to shift her focus from how her body looks to what her body can do, as she builds a positive relationship with her body and food while pursuing her love for running.
Our conversation highlights the often overlooked vulnerability of high school and college-aged students towards eating disorders, the pervasiveness of diet culture, and the crucial role a positive environment plays in recovery and maintaining a healthy body image.
If you or someone you know is struggling, here are some resources:
Eating Disorder Hotlines for 24/7 Crisis Help: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/eating-disorder-hotlines
NEDA help page: https://www.nationaleatingdisorders.org/get-help/
NEDA resources: https://www.nationaleatingdisorders.org/resource-center/
Links:
https://www.instagram.com/erinme91/
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104. February Eating Disorders Series: Ally’s Story
In this episode of the February Eating Disorders series, Ally Rae Pesta joins me to share her journey with her eating disorder which started over 10 years ago.
Ally emphasizes the importance of empowerment in recovery and shares her experiences, from denial and control to recognizing the need for help and embarking on her recovery journey.
She provides insight into her key stages of recovery, addresses the importance of destigmatising eating disorders, discusses the significance of community, and shares the details of her memoir, 'Beyond my Body'.
If you or someone you know is struggling, here are some resources:
Eating Disorder Hotlines for 24/7 Crisis Help: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/eating-disorder-hotlines
NEDA help page: https://www.nationaleatingdisorders.org/get-help/
NEDA resources: https://www.nationaleatingdisorders.org/resource-center/
Links:
https://www.instagram.com/allyraepesta/
Ally’s book: https://www.amazon.com/dp/B0CJL28LP4/
Meet Ally at Tattered Cover on 2/23 at 6PM: https://www.tatteredcover.com/events/local-author-event-live-colfax
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103. February Eating Disorders Series: Chiara's Story
In this episode, I am joined by dietitian Chiara for a discussion about eating disorders as part of the February Eating Disorders series.
Chiara shares her personal journey of dealing with an eating disorder for a decade while studying to be a dietitian. This disorder, which went unrecognized for a long time due to societal normalization and stigma, severely impacted Chiara's life and relationships.
In 2017, after a significant turning point, Chiara began her path to recovery. She emphasizes the importance of understanding the reality behind food and body image, discussing her struggles with body dissatisfaction amid changing body during pregnancy.
Chiara also mentions the role climbing had in perpetuating her disorder, reinforcing weight-loss culture. Today, Chiara works as a weight-inclusive non-diet dietitian primarily with climbers, focusing on creating healthy relationships with food and the body.
If you or someone you know is struggling, here are some resources:
Eating Disorder Hotlines for 24/7 Crisis Help: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/eating-disorder-hotlines
NEDA help page: https://www.nationaleatingdisorders.org/get-help/
NEDA resources: https://www.nationaleatingdisorders.org/resource-center/
Links:
https://www.instagram.com/climbingdietitian
https://www.bitebetanutrition.com/
Intuitive Eating books: https://www.intuitiveeating.org/our-books/
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102. February Eating Disorders Series: Clara’s Story
In this episode, Clara recounts her personal struggle with an eating disorder and Relative Energy Deficiency in Sport (RED-S), a syndrome resulting from insufficient energy intake in athletes.
Initially triggered by her perfectionist and over achieving tendencies, Clara struggled with an eating disorder starting in high school.
Post college when she started running, she unknowingly developed RED-S symptoms, such as loss of her period, fatigue, irritability, gastrointestinal issues, and proneness to injury. Despite facing dismissive attitudes from several doctors, she finds a wake-up call in a body composition test revealing critically low body fat.
Clara discusses the lifestyle changes she made to better manage her condition, which included setting reminders to eat regularly, sneaking in calories, and altering her mindset towards her performance in races. She also shares how managing RED-S has reshaped both her experience and love for running.
This interview is the first of many around folks' stories with eating disorders that I will be releasing throughout the month of February. The end of February is Eating Disorders Awareness Week (2/26 - 3/3).
If you or someone you know is struggling, here are some resources:
Eating Disorder Hotlines for 24/7 Crisis Help: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/eating-disorder-hotlines
NEDA help page: https://www.nationaleatingdisorders.org/get-help/
NEDA resources: https://www.nationaleatingdisorders.org/resource-center/
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CONNECT WITH CLARA:
https://www.instagram.com/ccc_adventuring
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101. Kicking Off the February Eating Disorders Series: My Story
In honor of Eating Disorders Awareness Week at the end of February (2/26 - 3/3), and February being National Eating Disorders Awareness Month, I’m kicking off a series of stories about folks who have struggled with an eating disorder, starting with my own story.
I’ve been saying I was going to share this on the podcast for almost a year now and have been procrastinating, partially because I didn’t want to make an outline for it and partially because I’m scared to share it.
I was inspired by Clara (next week’s episode) sharing her story that I finally sat down and recorded my own. The more we normalize conversations around eating disorders, the more awareness there will be.
This is a very personal and vulnerable episode for me, where I describe how my own eating disorder started in high school, how it related to running, and how it continued through college/grad school.
Please take care if you find these topics hard to listen to or triggering in any way, as I do discuss weight loss, fear of food, body image, eating disorder behaviors.
If you or someone you know is struggling, here are some resources:
Eating Disorder Hotlines for 24/7 Crisis Help: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/eating-disorder-hotlines
NEDA help page: https://www.nationaleatingdisorders.org/get-help/
NEDA resources: https://www.nationaleatingdisorders.org/resource-center/
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100. BIPOC Inclusion, Visibility & Access in Running with RIDC's Kiera Smalls
Y’all it’s episode 100!! I’m so excited that my conversation with Kiera Smalls coincided with the 100th episode. Kiera is the executive director of the Running Industry Diversity Coalition and is making an immense impact in the running space.
We chat about her personal journey from being introduced to (or “forced into” as she jokingly says) running to becoming the Executive Director of RIDC. We also discuss the organization's initiatives in encouraging more Black, Indigenous, and other People of Color (BIPOC) to engage with the sport and the industry, including Freedom to Run research, Run The Block, and creating inclusive community workshop. We finish up with chatting about what individuals can do to help with inclusion.
Kiera’s excitement for the future of our sport and RIDC is palpable, and I hope you enjoy this conversation as much as I did.
02:43 Kiera’s Journey into Running
09:50 The Power of Community in Running
12:47 Kiera's Transition to Running Industry Diversity Coalition (RIDC)
18:31 The Impact of RIDC's Research
27:25 Individual Actions for Inclusion
30:57 Openness in the Running Community
32:21 The Journey to Inclusion: Starting with the Self
36:35 The Importance of Trying: Overcoming Fear of Mistakes
38:32 Proud Moments at RIDC
45:44 Creating Inclusive Events: A Workshop Preview
49:38 Run the Block: A New Initiative for BIPOC Ownership in the Running Industry
54:21 Closing Thoughts: The Power of Individuals in Promoting Inclusion
“We’ve got to be as clear-headed about human beings as possible because we are still each other’s only hope.” James Baldwin
Links:
RIDC Research: https://www.runningdiversity.com/research
Run the Block: https://www.runningdiversity.com/runtheblock
Get Involved with RIDC: https://www.runningdiversity.com/get-involved
Creating an Inclusive Event pt.2: https://www.runningdiversity.com/event-listings/creating-an-inclusive-event
Related Episodes:
73. Diversity in Trail Running with Vivian Tang
36. Diversity in Trail & Ultra Running with Jessica Schnier
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99. Carlsbad 5K Recap: An Unexpected Race, An Unexpected Outcome
In this solo episode, the host recounts her experience of partaking in the Carlsbad 5K race in San Diego, drawing comparisons with her performance the previous year. Coming into the race after an injury and with a different training regimen, she attributes her near-similar time to consistency and cross training. The host finishes the episode by expressing a desire to focus on 5K speed and a preference for sea level races.
Enjoy!
01:55 Recalling Last Year's Race Experience
03:33 Preparation and Expectations for the Current Race
07:40 Race Day Experience and Performance
38:58 Post-Race Reflections and Future Plans
41:10 Travel Complications and Episode Conclusion
CONNECT WITH KELLY:
98. What's What with Klutz: Personal Q&A
In this episode, I cover a personal Q&A by answering questions from my Instagram followers!
I touch on my transition from a 9 to 5 job to self-employment and invite listeners to send in questions about this topic. I shares an update about 'Birdie', our newly adopted cat, and our experiences in blending our cat family. I then talk about my coaching business and hopes for it in the future. Lastly, I answers personal questions about my favorite trail to run, my favorite strength-training lift, and my favorite book of 2023.
Enjoy!
00:48 Discussion on Transition from 9-5 Job to Self-Employment
03:04 The Story of Birdie, the New Cat
10:37 Pre-Race Rituals and Habits
12:42 Advice to Younger Self
17:18 Future Vision for Coaching Business
21:20 Favorite Things of 2023
24:00 Favorite Books of 2023
26:07 Favorite Strength Training Lift
27:34 Cherished Memories of 2023
CONNECT WITH ME:
If you're looking for a trail and ultra coach for 2024, my start up fee is waived for the month of January!
97. Creating an Annual Plan: Choosing the Right Races (for you)
This week, after some quick 2023 reflections and 2024 intentions, we're talking about choosing races and putting them into an annual plan. The most important aspect of an annual training plan is choosing which races to prioritize, as these are the anchor for the year. Enjoy!
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96. Navigating the Healthcare System as a Runner with Elizabeth Knight
In this episode, Elizabeth Knight, an integrative health coach and a nurse practitioner, returns for a third time on the podcast to discuss navigating the healthcare system as a runner. Elizabeth and Kelly delve into their own experiences of injury, recovery, and medical care, reflecting on the necessity of patient advocacy and patience. They explore different routes of care such as primary care, physical therapy, and consulting with a sports dietician, and chat about the difference between bone stress injuries and soft tissue injuries. They end the conversation by musing on the pressures of the running world, aging, and future race goals.
00:54 Understanding the Unique Health Challenges of Runners
03:16 Recognizing When to Seek Professional Help
18:06 The Role of Physical Therapy in Injury Recovery
22:18 The Importance of Nutrition in Injury Prevention and Recovery
25:06 Understanding the Complex Nature of Injuries
30:16 Importance of Non-Physical Stress Relief
30:56 Understanding Stress Fractures and Recovery
31:29 Navigating Soft Tissue Injuries
34:39 The Unpredictability of Tendon Injuries
37:31 The Role of Patience in Recovery
42:13 The Pressure of Performance and Recovery
47:13 The Challenge of Switching from Ultra to 5K
51:46 Health Coaching and Navigating the Medical System
CONNECT WITH ELIZABETH:
https://www.instagram.com/flowerpower.health
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95. Exploring Endurance Sport and Coaching with Michelle Lake
Today I'm joined by my business coach, Michelle Lake! If you're curious about coaching in the endurance world, you'll want to listen to this one.
Join us as we chat about:
Michelle’s athletic background - from swimming to triathlon
Falling in love with triathlon
How she started coaching triathletes
Signs you may not want to be a coach
How going full time in coaching changed her relationship to sport
Shifting into business coaching
The progression of endurance coaching as a profession
Breaking down mental blocks in coaching
The power of social media for coaches
Parallels between sport and business
How to get started with coaching
Enjoy!
Connect with Michelle on Instagram @coachmichellelake
Listen to The Endurance Coachpreneur in January 2024
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94. Garmin's Guided Lactate Threshold Test
I did Garmin's guided lactate threshold test last week. Let's talk about it!
- what is lactate threshold (LT) and why would we test for it
- how LT is tested in a lab setting
- Garmin's guided test
- how I'll be using it
Enjoy!
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
93. Software Engineering, Running & Social Media with Diane Lauren
I am SO EXCITED for my guest this week - Diane Lauren! Diane is an avid runner and also a software engineer in tech. We got connected in social media a while ago, and somehow this conversation was the first time we chatted "in person."
This conversation felt to me like two friends catching up, and I hope you enjoy coming along with us.
Some topics we chat about:
- How Diane got into software engineering
- How Diane got into running
- Walking onto the XC team in college
- How starting running later helped her retain her love of the sport
- Comparing college experiences in Canada vs the States
- Geeking out about different areas of running
- Completion vs time goals
- The importance of sharing failures
- Getting criticism on social media as a woman
- Heart rate training
- Why she doesn’t depend on her watch
- Why she loves time based runs
- Will she venture into trail running?
- Her 2024 running goals
- Marathon racing strategy vs 5k racing strategy
Enjoy!
CONNECT WITH DIANE:
Instagram: https://www.instagram.com/diane_lauren_19/
TikTok: https://www.tiktok.com/@diane_lauren
YouTube: https://www.youtube.com/@diane_lauren
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
92. Experimenting with Your Training
A short lil episode for you today - some thoughts about experimenting with your training, inspired by Parker Valby's training methodology.
Enjoy!
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
91. NCAA Women's DI XC: 2023 Championship & Walking Onto a Team in 2010
Do you love women's cross country like I do? Well, good. That's what we're talking about today!
Specifically: the NCAA DI championships that occurred this past weekend, Parker Valby vs Katelyn Tuohy, NC State vs NAU, and my experience walking onto the DI cross country team at Hofstra in 2010.
Enjoy!
Watch the 2023 race: https://youtu.be/uhVdG4vRDbY?si=JML0heKBi1fU-69_
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
90. WWWK #11: Intrusive Thoughts, Goal Setting & NCAA Women's XC Championship Showdown
This week on What's What with Klutz #11, I chat about 3 main topics that are top of mind for me: - intrusive thoughts that cropped up from not being able to run as much - goal setting with competing goals - the NCAA XC showdown this weekend between Parker Valby and Katelyn Tuohy
Note: when I was talking about the race where Parker beat Katelyn, I said it was the ACC championships, but it was the Nuttycombe Invite. Apologies!
Watch the 2022 NCAA championships: https://youtu.be/vK_Gp7CcNYQ?si=bzwXnM_Q_21X_Qpk
Enjoy, and send me your thoughts on how to celebrate 100 episodes! CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
89. Chronic Injury, Unpleasant Feelings, and Track & Field with Jake Tuber
Today, Jake Tuber joins me on the podcast! Jake founded the Endeavorun retreats, which is where we met a little over a year ago. He's also an injured runner who has been dealing with injury for over 4 years.
We spend this episode chatting about:
Dealing with an injury for 4+ years
Grappling with the loss of running
Dealing with feeling angry, bitter, jealous and resentful
Being a dad to 2 girls
Running vs racing
Being competitive as an amateur athlete
Favorite track and field events and athletes
Jake’s most controversial track and field opinion
Creepy AI photos
Enjoy!
CONNECT WITH JAKE:
https://www.linkedin.com/in/jaketuber/
https://www.instagram.com/heycoachpotato/
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
88. What's What with Klutz #10: Consistency & Injuries
I debated not recording a podcast this week but remembered that I committed to staying consistent, just like I preach for my runners!
I chat through my feelings about staying consistent with content creation vs running and the progress (however small) of my foot injury.
Enjoy!
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
87. How Much Training You *Actually* Need to Run a 50k
Spoiler alert: it's probably less than you think.
I'm big on helping runners break into ultramarathons, and one of the biggest barriers is how much time per week you need to train for one. Many assume that you need 8+ hours per week to run a 50k, and that's just not true.
I break down how long you need to train for a 50k, a good starting point before training, and take you through a typical training block progression leading up to race day.
Enjoy!
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Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
86. What's What with Klutz #9: Post Race Feelings and Recovery
It's less than 2 weeks after my ultra, so let's talk about recovering post race. I discuss my three different ultra races, how I went about recovery for each, and what I'm dealing with right now.
Enjoy!
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
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85. DC Peaks Race Recap + My First DNF
I feel like I've been talking about the DC Peaks 50 forEVER, and the day finally arrived this past weekend. This race was....wild. And much harder than I could have ever anticipated. I ended up dropping at the mile 37.5 aid station and am really proud of how far I got and how long I was moving. Listen in to hear how the day went, why I DNFed, and how I feel now.
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Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
84. Who is an Athlete with Alyssa Leib
Join Alyssa and I as we chat about who we think an "athlete" is and why we think it's beneficial for you to identify as one if you're someone who participates in a sport!
We chat about some reasons folks don't identify as athletes, our history with sports, gatekeeping in climbing and running, how social media affects who we consider to be an "athlete," benefits of identifying as an athlete, and more!
Follow Alyssa on Instagram
Follow Mack on TikTok (Slow Run September creator)
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Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
83. Traveling while Tapering
I wasn't sure if I would get an episode out this week with my recent travel schedule, but WE DID IT! Today I chat about what's been top of mind lately: traveling during the taper period.
Taper week could be a great time to go on a trip, and I also chat about some considerations to make when booking your travel.
Enjoy!
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
82. Garmin’s Suggested Workouts, Load Focus & Training Status
81. Long Runs, Group Runs, and Easy Runs
Join me in this solo episode about all the runs: long, group and easy. I riff on how to make long runs less daunting, fitting in group/social runs into your training and shame around easy run paces.
Enjoy!
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Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
80. Racing the Leadville 100 with 2nd Place Female Lucie Hanes
Lucie is back on the podcast today after an AMAZING debut 100 mile race at Leadville last month (she got second place!!). As her coach and friend, it was so special being there, and I can’t wait for you to hear her perspective on the day, preparation and aftermath.
We chat about logistics going into the race (crew and pacers - how to choose), a section by section recap of what happened during all 23 hours of the race, how Lucie's dealing post race and more.
If you haven't already, check out episode 24 and episode 66 for more Lucie content.
Enjoy!
Connect with Lucie:
https://www.instagram.com/luciehanes/
https://www.instagram.com/insideoutathlete/
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
79. Race Recap! The Continental Divide 16 Mile Trail Run
Ahhh a weekend in Steamboat Springs, Colorado, relaxing and running.... 17 miles? I was originally signed up to run the 50k but dropped down last month due to one of my various niggles, and boy am I glad about that decision. Enjoy this recap of the Continental Divide Trail Run and the whole weekend in Steamboat!
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Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
78. Crewing & Pacing at the 2023 Leadville 100
A solo episode about my experience crewing and pacing Lucie at the 2023 Leadville 100.
Enjoy!
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Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
77. What's What with Klutz #8: Navigating Training Setbacks & Motivation Struggles
Join me on today's What's What with Klutz episode to chat about my frustrations and feelings around ultra training and dealing with a lack of motivation.
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Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
76. Endurance Nutrition: Fueling for Performance & RED-S Awareness with Drew Mulvey
This week I welcome Drew Mulvey to the podcast to chat about fueling and RED-S. Drew is a board certified nutrition specialist and certified integrative sports nutritionist and has been through RED-S (relative energy deficiency in sport) herself. She's extremely passionate about helping female athletes transform their performance through individualized testing and whole foods.
We chat about:
Learning to use food as fuel
Shifting perspective from external motivators to performance
Getting diagnosed with RED-S
Fueling on rest days and during injury cycles
Indicators of RED-S
When and where to seek help
Blood markers to check & alternative tests
Increasing food intake for busy folks
Fueling around workouts
Biggest struggle she sees with endurance athletes
Eating before an early run
and so much more.
Enjoy!
https://www.redeeminglifenutrition.com/blog/best-foods-for-athletic-performance-ice-cream
CONNECT WITH DREW:
https://www.redeeminglifenutrition.com/
IG: @whole.fit.athlete.nutritionist
drew.mulvey@redeeminglifenutrition.com
Youtube: @redeeminglifenutritionllc.6467
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
75. Listener Qs: The 10% rule, Time Off after a Race & Long Runs for Different Paces
Join me in answering some listener questions this week!
I answer:
What are your thoughts on the proper way to increase volume (10% rule?)? How does cross training fit into that?
How long should I take off of running after a race?
Should a 7 min/mi runner and a 13 min/mile runner do the same length (distance) long runs?
Have a question you want answered? Email it to me or ask me during Tuesday Q's Day over on Instagram!
Trail Runner Nation podcast with Jason Fitzgerald
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Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
74. What's What with Klutz #7: 50 Mile Training, Heat, Sleep Issues & Watch Data
In true What's What with Klutz fashion, today is all about some random topics that have been on my mind lately.
On deck today is:
Reflecting on 50 mile training and why I don't run ultras every year
Dealing with running in the heat
How is your sleep
Reflecting on having access to all the data all the time
Enjoy!
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
73. Diversity in Trail Running with Vivian Tang
Before you listen to this episode with Vivian, I highly recommend you listen to my previous conversation on diversity with Jess Schnier from last year.
This week, Vivian Tang joins me for a very important discussion around diversity in trail running. There's been lots of chatter online around (the lack of) diversity in trail and ultra running following the coverage on the 2023 Western States 100. We wanted to get together to explore some of these topics and hopefully get some conversations going in the trail space.
We dive into:
How Vivian got into trail running
Her involvement with Trail Mixed Collective
The confederate flag at Barkley
The lack of discussion within the trail space and media
Research study results about trail running (linked below)
Leading group runs
Western States 100
The outsized role of brands and companies in trail running
The importance of representation
Being aware of who you’re listening to
Action we can take to facilitate change
and so much more.
RIDC Research Studies https://www.runningdiversity.com/research
Making Strides Podcast: https://podcasts.apple.com/us/podcast/making-strides/id1687742311
Some groups to support:
https://www.runningdiversity.com/
https://8020foundation.org/initiatives/
https://www.trailmixedcollective.com/general-9
https://blackgirlsrun.com/find-a-community/
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
72. Her Relationship with Fitness Through the Years with Joy Parrish
This week I'm so excited to be joined by one of the cohosts of my favorite podcast, Joy Parrish! Joy is a cohost of This is Joy and Claire, a licensed professional mental health counselor, and a puppy raiser. When I first discovered Joy and Claire (formerly the Girls Gone WOD podcast), Joy was REALLY into Crossfit and fitness (she's run 4 marathons!). Through the years, her relationship with fitness has changed a lot, and that's exactly what we chat about today.
We dive into:
Her mindset around exercise and diet in college
The influence of societal messaging on her journey
How Graves' disease changed everything
Revamping with way she looked at exercise
Motivation for working out in 20s/30s (aesthetic) vs now
Identity wrapped up in fitness
How social media affected her relationship with exercise
Initial thoughts on Threads
Joy’s favorite hair products
What movement brings her joy now
and so much more.
Enjoy!
Listen to This is Joy and Claire wherever you listen to podcasts
CONNECT WITH ME:
71. Running Western States 100: A 10 Year Dream with Sarah Scozzaro
I'm so excited to be joined by Sarah Scozzaro for this episode! I invited Sarah to come on to talk about her recent experience (finally) running Western States 100 - something shes's been dreaming about for over a decade.
We dive into:
- The 10 year lead up to getting into States
- How she approached race day
- Her racing superpower
- Focusing on having an “experience” rather than an “event”
- Being fully present all day and having joy be the driver
- The experience of finishing during Golden Hour
and so much more!
Enjoy!
Follow Sarah on IG @sarah.scozzaro
Post referenced: https://www.instagram.com/p/CuPUtLfL6ZJ/?igshid=Y2I2MzMwZWM3ZA==
Koop Cast episodes:
Strength Training for Ultrarunning Part 1 with CTS Coach Sarah Scozzaro⎮KoopCast Episode 15
Strength Training for Ultrarunning Part 2 with CTS Coach Sarah Scozzaro⎮KoopCast Episode 16
CONNECT WITH ME:
Follow me on IG @coachingklutz
Follow me on tiktok @coachingklutz
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
70. Let's Talk Heart Rate Zones
You may know I have strong feelings about using heart rate to steer training for running BUT I know lots of people love it, so let's talk about it.
I cover: why I don't love using heart rate by itself, the typical zones, how I recommend calibrating your zones, and how I like to integrate heart rate into training.
Enjoy!
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
69. Listener Qs: Scheduling Strength, Tapering & Training for a 50k
Join me this week as I answer these listener questions:
- how to schedule strength to keep hard days hard and easy days easy especially with a full time job and other life responsibilities?
- how to taper?
- how far out should I start training for my 50k?
Got more questions? Send them over to me via email or Instagram, and I'll answer them on a later episode!
CONNECT WITH ME:
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
Introducing.... Lifting, Running & Living with Kelly and JK!
Welcome to the first episode of Lifting, Running & Living with Kelly and JK!
We're so excited to announce that after many collaboration episodes on our individual podcasts, we've committed to starting this third one together. Kelly is a running coach and host of the Multifaceted Athlete with Coaching Klutz podcast. JK is a strength coach and host of the Help Me Understand podcast. Join us every other Friday and be a fly on the wall of our conversations!
This week we chat about training & life updates, books we're reading, unfollowing and muting people on social media, adjusting training when you're "short on time", and trash TV we're loving right now.
Enjoy!
Connect with the Hosts:
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
68. What's What with Klutz #6: Women's Track & Dealing with Runner's Knee
Welcome back to another What's What with Klutz! On my mind today is a couple really exciting and inspiring stories from the women's track world and the runner's knee I've been dealing with for 3 weeks.
Enjoy!
Race links:
Florence 1500m race: https://youtu.be/XkQdxABUfJA
Paris 5000m recap: https://youtu.be/jguxAPCXZpM
NCAA W 1500m final: https://youtu.be/xU0PGqD27Ys
NCAA W 400m final: https://youtu.be/483bSpLH6Jc
NCAA W 400m hurdles final: https://youtu.be/0E8BFbQS0ao
Interested in working with me as your running coach? Apply here.
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Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
67. Harnessing Pain & Shooting for a Golden Ticket with Joe Corcione
I am SO honored to have Joe Corcione, the host of the Everyday Ultra podcast, on the podcast this week! I asked Joe to come on to chat about his big scary goal of getting a golden ticket to Western States and was pleasantly surprised at all the twists and turns we took along the way. I know you're going to absolutely love this conversation.
We dive into:
How Joe got into running/ultrarunning
Substance abuse & getting sober
Embodying growth mindset
Pain + reflection = progress
Using pain to inspire change
Fear of failure & a different way to view failure
Taking action vs preparation
“Everything is my fault”
Shooting for a golden ticket for Western States
The power in putting words to your goals
Lessons from Javelina Jundred last year
and so much more.
Enjoy!
CONNECT WITH JOE:
CONNECT WITH ME:
Newsletter & slack community
Interested in working with me as your running coach? Apply here.
Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28
66. Balancing Climbing & Ultrarunning with Lucie Hanes
Lucie Hanes is back on the podcast! If you haven't listened to last time she was on the pod, check it out.
Last time, we chatted about mental strength and running, but this time around, we're talking about Lucie's own training. Specifically: how the heck does she climb and run (specifically run ultras), both at a high level, and work full time and function as an adult human.
We dive in to:
How Lucie got into running and climbing
How her training schedule has evolved
Mistakes she made early on
Keeping stress in check
Balancing easy efforts in one sport with hard efforts in the other
Lucie’s 2023 running goals
Her current training schedule
Working with a sports dietician
How much Lucie eats in a day and during runs
Being able to be a functional human outside of training
What Lucie has accomplished since upping her calories
What her double days look like
Affordable running fuel options
Why she wants both sports in her life
Embracing early mornings
and so much more.
Enjoy!
Join the Coaching Klutz Club at The Feed and get an $80 annual credit.
CONNECT WITH LUCIE:
Instagram
Website: https://insideoutathlete.com/
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Newsletter
Interested in working with me as your running coach? Apply here.